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Gym Exercises Muscles involved MAIN MUSCLES: gluteus maximus, hamstrings (semimembranosus, semitendinosus and long head of the biceps femoris), (muscles of the lower back and along the spine) SECONDARY MUSCLES: gluteus medius (rear), great adductor, smallest adductor, piriformis ANTAGONISTS: iliopsoas, front quadriceps, tensor fasciae latae, pectineus, sartorius Execution Stand with your feet slightly apart and your legs almost straight, holding the barbell overhand (palms down)
Hip Openers: The soft tissue around the pelvis is complex and multilayered. In order to access and stretch this intricate web of hip muscles and deep rotators, it's helpful to incorporate several poses into your regular routine. In this practice, you will focus on creating flexibility in two gluteal muscles (gluteus maximus, gluteus medius) and a group of six external rotators (piriformis, quadratus femoris, obturator internus, obturator externus, gemellus superior, gemellus inferior).
The gluteus medius originates on the outer surface of the ilium bone and runs to the greater trochanter of the femur. This muscle acts to stabilize the pelvis when standing on one leg and during walking. The gluteus medius is also a primary abductor of the hip. Its anterior fibers act to synergize flexing and internally rotating the flexed hip; its more posterior fibers synergize extending and externally rotating the extended hip.